Training and Maintaining for Robustness:
Pilates Improves your Training!

By Bruce Thomson
www.pilatesrunner.com

Robustness training, see also:
Intro | Explanation | Calf Muscle Example | Alignment Challenge | Pilates Improves

Pilates really does improve your training! -

Of course, you have to know Pilates in order to make Pilates work for you, and you really do have to learn Pilates from someone who is passionate about running. That all takes time. But if you are passionate about your running, why not be passionate about perfecting your training and maintainance routines?

Here is a list of how Runner's Pilates (as I teach it) will improve your ability to train and maintain for robustness:

You develop the ability to precisely understand and apply movement instruction.
This enables you to quickly "learn and apply" regarding setup and execution of perfect technique in running and drills.
You develop a unique diagnostic skill.
The awareness you develop as you listen to your body during practice of the Pilates method means that you develop a unique diagnostic skill. You know if there is a sore or tight muscle every time you stretch, warmup, or get out of bed. And you can immediately do something about it (see blue part of robustness diagram). That is worth its weight in gold in terms of rapid recovery and injury avoidance.
You align and balance your movement patterns.
The alignment skills that I have developed for myself are unique, and they are very teachable and do-able. They can be practiced within the PilatesRunner workout, and also during all drills, stretch routines and runs. For those who (like myself - scoliotic, strongly right dominant, somewhat atrophied in right buttock and hamstrings) are "symmetrically impaired", this alone makes the difference between termination of running due to injury and high level competition.
You have a flowing core workout that uniquely flexibilises the spine.
Most conditioning coaches acknowledge that "core workouts are bore workouts". By contrast, the Pilates core workout is never boring. And it is also unique in that it stabilizes and flexibilises the spine at the same time. How is that possible? - Simply put, the overflexible spinal segments are braced while the underflexible spinal segments are mobilized. Spinal degeneration (spondylosis, stenosis) is reversed over a period of months or years, and you regain the stabi-flexible spine of your running (or otherwise mis-spent) youth!

Summing Up
Running and related sports can be classified as damaging exercise modalities. It is therefore not sufficient merely to train for speed and endurance:

There must also be an appropriate level and type of training for general and specific robustness. Examples include:

Dynamic warm-ups, including jumps, hops and technique drills.
Playground style team games such as tag or passing the medicine ball.
Pilates style core workouts.

There must also be maintenance routines. Examples include:

Stretching
The closely related disciplines of mobilizations and eccentric contraction.
Trigger point massage.

There must be strict attention to alignment during every stage of your program of training and maintainance for running. Otherwise you will sustain avoidable damage and expend excessive energy.

These are all things that can be taught and developed by the specialist Pilates Instructor in combination with the running coach. Also, senior running club members are a great resource of robustness and maintenance lore, and the runner should also develop his or her own support network of therapeutic and advisory professionals. For example, there would be very few high level veteran runners that would not regularly seek the help and guidance of an expert in sports massage, and most senior runners know the names of the most helpful physiotherapists in town. There are three other ingredients that go into achieving your running goals. These are time, patience and perseverance. Almost any fool can run, but it takes determination and inspiration to run safely and well.

References

Core Stability measures as Risk Factors for Lower Extremity Injury in Athletes Med Sci Sports Exerc. vol 36 no. 6 pg. 926-934, 2004
Injury Prevention - Taking a Robust Approach to Running. The Peak Performance Newsletter Nu. 259 www.pponline.co.uk.
Keith Baar: Highly sprung - maximising tendon health for running performance, Peak Performance Newsletter Nu. 261, May 2008 www.pponline.co.uk.

Training and Maintaining for Robustness: Pilates Improves your Training!

Training and Maintaining for Robustness:
Pilates Improves your Training!